Welcome back to the Stronger Bones Lifestyle Podcast.  In Episode 53, host Debi Robinson welcomes Pilates instructor Gemma Pearson to discuss basics in Pilates, posture and making exercise meaningful. Gemma is a former professional dancer who trained in Pilates for rehabilitation and works with a range of clients, including pre- and post-hip replacement, lower back, knee conditions, and chronic pain. Gemma chats with Debi about fall prevention and the fear of falling and breathing and why instead of “don’t do this,” it should be “do this safely.” Join Debi and Gemma as they share movements and workout positions that will help you strengthen safely, the do's and don'ts in Pilates if you have Osteoporosis or Osteopenia and the importance of working on your balance. Here are some of the topics discussed: Is it safe to forward bend when your hips are weak?What rolling down really does to your spineHow finding your “why” is critical to seeing the results you wantHow Pilates builds awareness of your bodyWhy lengthening your front is crucial to your posture (and how to do it correctly)What “core strengthening” really means when you have fragile bonesKey  Takeaways: [3:27] Her story [9:47] Words are very powerful [12:08] Why you should work with a bone health instructor [12:51] Dos and don'ts in a Pilates class if you have osteoporosis or osteopenia [15:33] Spine fractures [17:47] The 80/20 rule [19:37] Statistics [20:53] Not everyone's the same [22:20] Making exercise meaningful [22:58] Posture [25:51] Balance [26:33] Strengthening your back [28:47] Working on the core in Pilates [31:26] Breathing [37:23] Pilates rules [38:36] The reason [39:15] The basics [39:53] Standing Pilates [43:15] Three centers involved in balance [44:15] Fall prevention and the fear of falling [48:35] Don’t forget to dance Where to Find Guest: Website Instagram Memorable Quotes: "We look after our bones so we can do the things that we love.” [22:51] -Gemma "Yes core and posture is good, yes we’ve got to strengthen the lower body but balance, balance, balance." [42:17]  - Gemma "If you're afraid it affects your posture, it sends your center of gravity down, it puts you more at risk." [45:23] - Gemma "The goal is to do Pilates and/or yoga for bone health and to do it safely.” [51:21] -Debi To learn more about me and to stay connected, click on the links below: Instagram: @debirobinsonwellnessWebsite: DebiRobinson.comHealthy Gut Healthy Bones Program